by Nikole Gessler | Jan 13, 2020 | WODs
WORKOUT 4 ROUNDS FOR TIME 75 Double Unders 500/450m Row 25 Hand Release Push-ups (Score is Time) Goal – A great day to work on the highly coveted skill – the Double Under. Hit this high volume double under, row, push-up workout with appropriate scaling options...
by Nikole Gessler | Jan 12, 2020 | WODs
SKILL 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. (No Measure) WORKOUT “TABATA” 8 ROUNDS,...
by Nikole Gessler | Jan 11, 2020 | WODs
BURGENER WARM-UP 3 SETS FOR QUALITY* 5-7 Down + Finish 5-7 Elbows High + Outside 5-7 Muscle Snatch 5-7 Snatch Drops 5-7 Hang Snatch *With PVC or Empty Barbell -Rest as Needed b/t Sets- (No Measure) WORKOUT FOR TIME 18-12-6 Up-Down + Box Jump Over (24/20) Hang Power...
by Nikole Gessler | Jan 10, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. (Score is Rounds + Reps) PARTNER FINISHER NOT FOR TIME 100 Alt....
by Nikole Gessler | Jan 9, 2020 | WODs
WORKOUT EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat...
by Nikole Gessler | Jan 8, 2020 | WODs
SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in...
